Best foods for hair care

Rejuvenation of hair is utmost essential like that of skin. The human body contains roughly 5,000,000 hair follicles. The function of each hair follicle is to produce a hair shaft. The function of human hair depends on the part of the body from which it grows. Human hair performs several functions. It protects the skin from environmental influences. It responds to external input and translates this information into neurological impulses.  Brain gets sensory stimuli from hair. None but the Scalp hair is the only part of the body that is readily modified to change an individual’s external appearance. So it also serves as an important means of allowing individuals’ to socially communicate. Hair care is essential.

Our body hair serves as a protector against malaria. The Anopheles mosquito — a low-flying bug that likes the legs — hates hair, in part because hair warns its victim to start swatting. While their bite is painless, our hair signals the presence of mosquitoes before they bite (it’s why kids are at greater risk — they have less hair on their legs). That’s most likely the original purpose of hair: it served as an early warning system of bodily threats. We seem to ignore the armor function of our hair today, removing it every chance we get, except on our heads and eyes.

10 reasons why Hair is the important part of your look

  • Hair enhances your beauty
  • Hair can either make you look like a professional or a bum
  • With a bad hairstyle you come off as a lazy person or someone with really low self-esteem.
  • With a good hair-do, you will feel in control of yourself and ultimately feel confident.
  • Picking the right hair style and color that matches the shape of your face and complements your skin tone and features.
  • A bad hair style won’t only make you look bad; it’ll have a negative impact on your entire day; it increases self-doubt and personal criticism.
  • A good hair style = a good hair day. According to a study, people with a good hair style feel smarter and more capable at performing tasks as opposed to those who are going through a bad hair day.
  • A good hairstyle even with a simple dress can make you look glamorous – that’s the power of a good hairstyle.
  • You can’t have a good hair style with unhealthy hair. A good hair style requires shiny and voluminous hair.
  • Good hair is something everyone wants to be remembered by.

Need for Nutritional diet for healthy hair

Healthy and beautiful hair is the stuff dreams are made of! Nothing beats the charm of lustrous and soft manageable hair. You can dress your hair in any style and look amazing. Healthy hair is quite difficult to achieve and manage as our hair is exposed to chemicals and pollution. It’s not just what you apply on your hair, but also what you eat that counts. Nutrition plays a key role in hair growth and good nutrition radiates on our hair and skin. The nutrients which we eat help to fortify the hair follicles and the scalp. A balanced diet is essential for the healthy growth of the hair.

A good diet which will provide the essential vitamins and minerals to your hair will ensure they look happy and healthy! There are some food items that should be mandatory in your diet. They’ll not just improve the texture but also the overall health of your hair.

  1. A sedentary lifestyle including a diet full of fats, bad cholesterol and carbs will stunt not just our health but also strip your skin and hair of its natural beauty.
  1. Regular smoking, hormonal imbalance, and inadequate sleep can affect how your hair looks and feels.
  1. You can do a lot of things to get back your natural beauty, but the easiest way to do this is start by eating healthy food for hair.
  1. You need to understand your hair first before preparing a diet chart for your hair.

Let’s look at some key ingredients which will help you to regain a healthy and lustrous mane. Here are the various foods for healthy hair!

Diet for healthy hair


Biotin is responsible for hair growth and increasing the volume of hair. The nutrient is a water soluble B vitamin also known as Vitamin B7 or H. Biotin deficiency can lead to discoloration or thinning of hair. Biotin is often an ingredient in oral hair growth supplement or even shampoos to nourish hair and prevent them from looking brittle or dull.
What to eat: Wholegrains, liver, egg yolk, soya bean, cranberries, raspberries and yeast.

Omega-3 fatty acids

The oil that boosts the hydration for your hair and scalp is provided by Omega-3 fatty acids. This nutrient is also present in the cells that line the scalp so it’s important to add this fat to your diet.
What to eat: Oily fish like mackerel, Indian salmon, trout etc. Other options include avocados, pumpkin seeds and walnuts.


The most important component for strong healthy hair is protein. Hair is majorly made up of protein so consuming an adequate amount of protein daily becomes all the more essential. If your diet consist of lower proteins, you’re likely to have hair loss or dry and brittle hair. Eat the right proteins and keep your hair strong.
What to eat: Chicken, fish, turkey, eggs and dairy products. For vegans or vegetarians, legumes and nuts are an excellent source of protein.


Another important mineral for your hair, iron ensures your hair remain healthy by providing it with oxygen. Lower levels of iron can result in anaemia which is a major cause of hair loss. The hair follicle and root is fed by a nutrient rich blood supply with the help of iron. So, make iron rich foods a staple in your diet to achieve those luscious locks.
What to eat: Seafood like clams or chicken, red meat, spinach, beetroot, apples, soybeans, broccoli etc are good sources of iron.

Vitamin C

Iron and Vitamin C are two nutrients which are best when taken in combination with each other. Eating food rich in Vitamin C will allow better absorption of iron into the body. Not only that, Vitamin C is a prime food when it comes to production of collagen. It also strengthens the capillaries that supply blood to the hair shaft.
What to eat: Strawberries, sweet potatoes, blackcurrants, blueberries, oranges and papaya.

Vitamin E

Vitamin E is a quintessential nutrient when it comes to skin and hair care. A base ingredient included in a range of hair and skin care products, it’s a crucial nutrient for healthy hair. It helps in building and repairing hair tissue and also in protecting hair from sun damage.
What to eat: Nuts are the best source of vitamin E so include almonds, walnuts or any other nuts in your diet. Olive oil, Avocado, sunflower oil and spinach are also good options for Vitamin E. It’s also available in the form of a capsule which can be purchased from your local chemist shop.

Vitamin A

The natural conditioner produced by our body, known as Sebum, requires Vitamin A for its production. The oily substance is a vital substance which conditions our scalp naturally. Sebum becomes indispensable for a healthy scalp. It’s best to include Vitamin A to ensure adequate sebum production.
What to eat: Orange/yellow colored vegetables with a high beta-carotene content. Beta- carotene is the substance that makes Vitamin A. Options include- carrots, sweet potatoes, dark leafy green vegetables, apricots, pumpkins and lettuce

There exist target hair problems as well which require special food and attention to be solved, the following foods will help you with such issues.

  • Problem: Hair growth

Solution : Eggs or Greek yogurt

Packed with protein, eggs and Greek yogurt are ideal for increasing the length of your hair. . They’re rich in Vitamin B and B5 respectively, ensuring hair growth and adequate blood flow to your scalp. These food items also prevent thinning and hair loss.
Problem: Excessive breakage

Solution: Guava

Vitamin C is the answer to unwanted breakage of hair. It protects the hair from breaking and ensures it stays strong. Guava is rich in Vitamin C and by rich we mean 377 milligrams in one cup! Perfect solution for your hair problem.
Problem: Dull locks

Solution: Sweet potatoes

Sweet potatoes are brimming with beta- carotene (responsible for production of vitamin A). Food rich in Vitamin A helps in production of the oily substance called sebum which leads to shiny locks that don’t dry out and are full of life. There is not a better option than sweet potatoes to fight dry and dull hair.

Problem: Brittle hair

Solution: Spinach

Dark green leafy vegetables like spinach or kale are full of nutrients like iron, vitamin A or folate which are essential to keep your hair moisturized. A daily dose of this vegetable would be enough to transform your hair from brittle to nourished within no time.

Problem: Increase shine in hair

Solution: Salmon

Known for having a high content of Omega-3 fatty acids, salmon is the answer to shiny hair. These fats help the hair grow and keep them shiny and full.

10 best foods for healthy scalp and hair

1. Amla berries is good for hair

Amla berries otherwise known as Indian gooseberry, are  very good for hair growth. Also known as Indian gooseberry, amla is a sour fruit native to India. High in antioxidants, it is prescribed by Ayurvedic doctors for glowing skin and hair. It’s easiest to purchase frozen amla berries online. Defrost the berries, cut into small pieces and add them to your smoothie. It is beneficial in many ways. You can also get amla powder in all ayurvedic stores. Mix portions of amla, reetha, sikhakai, and curry leaves to form a paste. Apply it on your hair and keep it for 1/2 hour. Wash it with mild shampoo. It relieves from hair fall to a great extent.

2. Eggs for hair

Eggs are rich in biotin, a B vitamin essential for hair growth and overall scalp health. People ask me about biotin for hair health all the time — usually, they’ve heard about it on a shampoo commercial or read a magazine article that recommended biotin supplements. Because our bodies make their own biotin in the intestines, and it is plentiful in many common foods, deficiency is very rare. But in those few cases in which people are very ill and don’t have use of their intestines, biotin deficiency causes hair loss. So yes, biotin is important for hair health, but you don’t need to take supplements. Just eat a balanced diet that includes some high-biotin foods: eggs, peanuts, almonds, wheat bran, salmon, avocados, and low-fat cheese.

3. Salmon for hair Shine

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

4. Grow your hair with yogurt

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

5. Spinach to battle brittle hair

In some cases (particularly in women), a mineral deficiency is the cause of hair loss. “It’s important to make sure you don’t have a lack of something in your diet that could be leading to hair loss,” says dermatologist Dr. Carolyn Jacob. “We check protein levels, iron, iron storage, vitamin D and a number of other labs to make sure you don’t have deficiencies.” Spinach is iron rich and it contains sebum, which acts as a natural conditioner for hair. The leafy green also provides omega-3 acids, magnesium, potassium, calcium and iron. All help keep hair lustrous, shiny and, most importantly, out of the drain.

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn’t break. Want to mix it up a little? Kale is another great green choice.

6. Citrus fruits to get enough vitamin C for hair care

Your body requires Vitamin C for iron absorption therefore; you need to add citrus fruits to your diet. Nutritionists recommend that one lime per day is enough to get your daily dose of Vitamin C. Just make yourself a chilled glass of nimbu paani (with honey or a healthy alternative to refined sugar) and you’re sorted. You could also opt for oranges. Vitamin C is also required for the production of collagen that make capillaries that connect to the hair shafts strong thus, ensuring regular supply of nutrients and quick hair growth.

7. Beans are beneficial for hair

Bean sprouts contain silica, which is an important nutrient for hair and prevents hair loss. Our body uses silica to absorb vitamins and minerals in the body. Even if you are eating plenty of vitamins but you are not consuming silica it will not help you much. Hair needs nutrients to form new cells. Silica can also be found in the skin of cucumbers, potatoes, and red and green peppers. Folate is not only necessary for pregnant women but is also beneficial for hair. They are also high in proteins which help in hair growth.

8. Oysters for hair repair

The mineral zinc is involved in tissue growth and repair — and that includes hair growth. It also helps keep the oil glands around the hair follicles working properly. Low levels of zinc can cause hair loss, slow growth, and dandruff. But the amount you get from eating foods rich in zinc — such as oysters, crab, clams, liver, lean beef, most nuts and seeds, peanut butter, wheat germ, fat-free yogurt, and cheese — is plenty to keep your tresses gorgeous. Aside from a multivitamin that provides up to 100 percent DV, I don’t recommend taking extra zinc supplements because excess zinc can inhibit the body’s ability to absorb copper, a minor but necessary mineral.

9. Lean poultry for hair thickness

When you don’t get enough protein, hair growth “rests.” Since it stops and older hairs fall out, you can have hair loss. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

10. Lentils good for hair

Along with tofu, soybeans, starchy beans, and black-eyed peas, lentils are a great vegetarian source of iron-rich protein, which I recommend for two reasons. First, protein is necessary for all cell growth, including hair cells. Hair gets its structure from hardened proteins called keratin. Without enough protein for keratin, hair grows more slowly, and the individual strands that do grow are weaker. Second, the iron found in animal foods (called heme iron) — such as lean beef, turkey, chicken, or pork — is more easily absorbed by the body than the iron in plant foods (non-heme iron). So, if you are a vegetarian, it’s especially important to fill your plate with the most iron-rich plant foods. Additionally, you should combine your iron-rich vegetables with foods high in vitamin C, because vitamin C improves the body’s ability to absorb non-heme iron.

Foods for hair growth

There are several foods that stimulate hair growth by aiding our bodies with vitamins, minerals, and many other nutrients. Improving our diet will boost the health of the hair and stimulate hair growth and the rest of the body will benefit from it as well. A well-balanced diet that includes a plenty of growth-promoting protein and iron can make a huge difference.

1. Asparagus

  • Asparagus contains a lot of folic acid. This is a kind of synthetic vitamin B, which helps the body to absorb more proteins and makes the hair grow faster. Asparagus is rich in vitamins A and C and folic acid. It also contains fibre and iron.
  • Asparagus stimulates hair production and is also a good source of silicon for healthy hair. Vitamin E is also found is asparagus which improves the overall health of the hair. With one bowl of asparagus daily, you will have thicker and shinier hair.

2. Flax Seeds

Flax seeds not only contain a high amount of iron, but are also rich in omega-3s which support scalp health and encourage hair growth.

  • One tablespoon of whole flax seeds contains 2.3 mg of omega 3s while 1 tablespoon of flaxseed oil offers 7.2 grams.

 3. Oats

Oats are extremely beneficial to maintain the natural color of the hair. It aids in creating melanin and can also prevent hair loss.

  • It contain minerals such as potassium, phosphorus, magnesium, and iron which boost hair growth.

4. Dry fruits and Nuts

  • Dry fruits and nuts are a healthy alternative to the sweets available in the market. They don’t just satisfy the sweet tooth but are also packed with iron, sulfur and biotin which promote hair growth.
  • They are also abundant in vitamin E and inositol which enhances the blood circulation on the scalp and inositol maintains healthy hair follicles.
  • Nuts like almonds and walnuts have protein, iron, and vitamin E all of which are vital for hair growth as they strengthen hair from roots and prevents hair fall.

Dates and figs are rich in iron content that helps a lot in hair growth when we eat it regularly. Almonds are rich in nutrients that can make hair strong and shiny.

5. Green Vegetables

  • These healthy super foods do more than promoting good hair. Green leafy vegetables are a great source of vitamin A and C and also have heavy doses of iron and selenium. These vitamins assist in the production of sebum, which conditions the hair and promotes hair growth.
  • Eat spinach raw if possible. The iron, beta carotene, folate and Vitamin C in spinach helps keep hair follicles healthy and scalp oils circulating.

6. Milk

  • Low-fat dairy products are abundant in essential proteins and calcium. They are an important building block for hair growth. Milk is the major source for calcium and iron, and there an ideal hair growth food.
  • The abundance of these nutrients not only reflects on bones and health but also on our hair.
  • It aids in controlling hair loss and promoting hair growth. A full glass of cow’ milk needs to be a part of your diet if healthy and shining hair is your aim!

7. Sprouts

  • Sprouts are wonderful for Hair Growth. The most important and famous sprout is Green gram dal Sprout. There are so many sprouts like Mung Beans, Green gram dal, Peas that help in Hair Growth and stops hair fall.
  • It is also very easy to prepare! Soak Green gram dal in the morning in an airtight box. Then in the afternoon strain the water and close the box, put the box in a dark place. In the morning, the sprouts will be ready for you to Eat. It will be very effective when taken with the morning meal.
  • This is a great Food for putting an end to hair fall immediately and inducing hair growth. Also eating this sprout regularly will make hair shiny and smooth. It is protein rich and contains so many nutrients.

8. Soya Bean

Proteins rich for hair growth is a must! If you are a vegetarian and are on a hunt for that perfect source of proteins, then your search ends here. This is the best food for hair growth. Soya beans have 40% proteins and a great deal of good fats which are also much needed for hair growth.

These are all the essential nutrients that a person needs to incorporate in his diet to maintain his hair. Hair health is equally important as any other parts of our anatomy.